How to Train for POWER for BJJ

The BJJ Performance Tip of the Week | #025

•Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, July 21st, 2023

Are you looking to optimize your BJJ training? Have limited time but still want to get powerful and agile on the mats?

I've got you covered. Here is a proven, effective blueprint on how to structure a training day, complete with research-backed strategies to enhance your strength, stability, and power.

🏋️‍♂️ Full Body Workouts:

Start your training with full body workouts. Sports science literature suggests that total body workouts help in maintaining balance and symmetrical strength throughout the body, preventing injuries, and boosting overall functional fitness. But if you prefer doing a upper body/lower body split is also effective.

As you’re selecting your exercises keep the following categories in mind and make sure you’re including one of each:

• Upper Body Push
• Upper Body Pull
• Lower Body Push
• Lower Body Pull
• Core/Rotation/Carry/Grip
• Plyometrics/Isometrics

⛓ Begin with Compound Lifts:

Compound lifts, such as squats or deadlifts, engage multiple muscle groups and joints at once. Because of this, they're perfect for enhancing overall strength. Plus, research suggests that the first exercise you do in your workout routine tends to yield the most benefits, making compound lifts an ideal choice to start training sessions.

In terms of sets and reps, it will vary depending on how many exercises you choose, your goals, and the amount of time you have available (for more help with this reply to this email).

🔩 Isolation/Balance Accessories:

Once you've completed your compound lift, it's time to move on to isolation or balance accessories. This could be in the form of unilateral isolation exercises or supporting compound exercises, which target specific muscles and help enhance your strength, balance, and muscle coordination.

🧱 Core/Rotation/Carry/Grip:

Make sure to include core, carry, and grip exercises. For example, core exercises could be hollow body holds or landmine rotations, a carry exercise might be a farmer's carry, and a grip exercise could be dead hangs (bar hangs). These exercises work on different aspects of strength and stability crucial for BJJ.

🛑 Isometrics and Plyometrics:

Lastly, don't forget isometrics and plyometrics.

• Isometric exercises involve muscle contractions where the length of the muscle doesn't change, such as medicine ball squeezes with a gable grip. These exercises are great for building static strength and stability and in the case of the medicine ball squeeze your ability to maintain your gable grip.
• Plyometrics, on the other hand, involves exercises that cause muscles to exert maximum force in short intervals of time with the goal of increasing power like box jumps or explosive push-ups.

This is your guide to structuring a powerful, effective BJJ training day. Follow this blueprint and you'll start to see changes in your strength, stability, and power on and off the mats.

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